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  • Kat

Tuesday 02.01.24

Christmas & New Year holiday hours *6.30pm close this evening.


Fitness:


This is a repeat week from the same time last year.


A. 3 Rounds for quality (in 12 minutes)

10 Neutral Grip DB Bench Press

5 Slant board Split Squats (each side)

60s Max Single Unders, play with Crossover.


B. 0 min: Max Unbroken Strict Pull Ups or Max Chin over Bar hold

2 min: 10 min AMRAP:

15/12 Calorie Bike Erg

Max Unbroken Pull Ups

*Score is total pull ups. Each time you come off the bar get back on the bike.


Compare to 3/1/23

Marshall: 55

Lisa J: 32


Performance (Open and Quarterfinal focus):


A. See Fitness


B. 0 min: Max Unbroken Strict Pull Ups


2 min: 10 min AMRAP:

15/12 Calorie Echo Bike

Max Unbroken Pull Ups

*Score is total pull ups


Compare to 3/1/23

Mitch B: 120

Jen H: 60

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.



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